Buckwheat is getting a lot of attention lately! Let’s dive into what it is, why it’s so good for you and what you can do with it…
Despite its name, buckwheat has no relation to wheat. Like quinoa, it’s a seed that’s classified as a grain and is gluten free.
Buckwheat comes in many different forms: buckwheat seeds (often called ‘buckwheat groats’, or just ‘buckwheat’), buckwheat noodles (also called Soba noodles), buckwheat pasta and buckwheat flour. The groats are available raw, sprouted or toasted. The toasted buckwheat groats are usually referred to as kasha and have an earthier, nuttier flavour than raw buckwheat.
Rich in Protein & Fibre for Good Energy: Buckwheat is a good source of plant based protein, fibre, vitamins, and minerals. It contains contains 12 amino acids (including lysine, which is often lacking in other grains) that support energy, growth and muscle synthesis. These specific amino acids aren’t found in many other whole grains, so getting them from this seed ensures you cover the full range of essential proteins your body needs.
Supports Your Heart Health: It’s high in rutin, a flavonoid with antioxidant properties that can help lower cholesterol levels and improve your blood circulation.
Manages Blood Sugar Levels: Buckwheat has a low glycemic index (or as I like to call it – a low & slow carb), meaning it doesn’t cause a rapid spike in blood sugar levels after consumption. This makes it a great choice if you have diabetes or are aiming to regulate your blood sugar levels. The fibre and protein content in buckwheat also help stabilize blood glucose levels over time.
Loves Your Gut: Buckwheat contains resistant starch, a type of fiber that acts as a prebiotic, nourishing beneficial gut bacteria and promoting a healthy gut microbiome.
Antioxidant Protection: Rich in antioxidants that include phenolic compounds like flavonoids and tannins, which help neutralize harmful free radicals in your body, buckwheat may help reduce the risk of chronic diseases and slow down the aging process.
Cook it as a Grain Substitute: Buckwheat groats can be cooked and used as a nutritious alternative to rice or quinoa. Simply rinse the groats, then cook them in water or broth until tender. Use cooked buckwheat in salads, stir-fries, or power bowls.
Make Buckwheat Pancakes or Waffles: Blend buckwheat flour with other gluten-free flours to create delicious pancakes or waffles. Buckwheat flour adds a nutty flavor and a boost of nutrients to make your pancakes healthier.
Bake with Buckwheat Flour: It can be used in baking to make bread, muffins or cookies. Try substituting part of the flour in your usual recipes with buckwheat flour for a nutritious twist.
Enjoy Buckwheat Noodles: Explore Asian cuisine by incorporating buckwheat noodles, aka soba noodles, into your meals. Soba noodles are a staple in Japanese cuisine and can be served hot or cold with a variety of sauces and toppings.
As you can see, buckwheat has the health benefits to make it a great addition to your nutrition. If you haven’t already, experiment with it and enjoy!